Trainer » sleeping

Causes Of Snoring And How To Stop it

admin — Fri, 23 Dec 2016 20:08:56 +0000

One will ask what is ‘snoring’ even?
Snoring is the name or term given to the deep sound one makes during sleep or the breathe during sleep with hoarse or harsh sounds caused by the vibrating of the soft palate.
When a person is awake, the muscles in the back of the throat tighten to hold these structures in place and prevent them from collapsing and vibrating in the airway.
During sleep, the soft palate and uvula may vibrate causing the sounds of snoring.
It is very difficult to sleep with a person who snores heavily. Some people can scare you at night due to their heavy ‘gear-changing’ snoring like that of a motor bike.
The truth behind snoring is that, people who snore are mostly not aware of it. Unless, such people are being told by others. Some even argue when blown with the news of their snoring.
Anyway snoring is natural, but there are certain activities that contributes to this. Example is when a person is tired, eats heavily before going to bed, sleep with the back lying down with the face-up.
Below are ways to prevent snoring:

Change your Sleeping posture.

Sleeping flat on your back causes the flesh of your throat to relax and block the airway. Changing your sleep position can help. Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.

Keep your bedroom more humid.

Dryness is often a cause of snoring, so using a humidifier or taking a hot bath or shower before bed can help alleviate snoring by keeping the breathing channels moist.

Quit smoking.

Cigarette smoke irritates the lining of the nasal cavity and throat, causing swelling and catarrh. If the nasal passages become congested, it’s difficult to breathe through your nose because the airflow is decreased.

Talk to your doctor.

Reducing the infection will help to cure your snoring. If you struggle with chronic sinus infections, get a prescription for nasal decongestants by seeing a doctor.

Clear nasal passages.

If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication. When you clear your nasal passage all the time to remove chocked and dirt items, can also help you breathe more easily while sleeping.

Avoid alcohol before going to bed.

Alcohol causes the muscles to relax more than usual during a normal night’s sleep. This added relaxation of the muscles makes the back of the throat collapse more readily, which then causes snoring.

Weight loss exercise.

If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring. You can avoid snoring by adopting a weight loss exercise in order to keep fit.

Replace/Change Your Pillows.

Using a pillow for a very long time or being allergic to a pillow contributes to snoring. You can also avoid or stop snoring by replacing your pillow with a new one.

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6 foods that help you sleep well night.

admin — Fri, 16 Dec 2016 16:23:49 +0000

Having to tussle on the bed all night long, without having a proper sleep will just leave you feeling really tired during the day and very weak and you may not be able to accomplish all your daily task, many foods contain naturally occurring substances that bring sleep to you, making you wake up refreshed in the morning. Here are 6 of them

Walnuts –

these are good sources of tryptophan, which is a sleep enhancing amino acid that helps to make serotonin and melatonin. This is the body’s clock hormone that sets your sleep-wake cycles. Research also showed that walnut contains its own melatonin which helps you fall asleep faster.

Almonds –

these are rich in magnesium, a mineral needed for a quality sleep and known as a remedy for headache. A study showed that when the body’s magnesium levels is low, it makes it harder to fall asleep.

Cheese and crackers –

normally people say that a glass of warm milk makes you sleep, but the truth is that any diary product can help you with sleep. Calcium which is found in cheese, yogurt, milk, helps the brain to use the tryptophan found in the dairy products to produce sleep-inducing melatonin.

Lettuce –

taking dinner that involves salad, especially containing lettuce can help speed up the bedtime, because lettuce contains lactucarium, which has sedative properties and affects the brain similarly to opium.

Cherry juice –

just a glass of cherry juice and sleep would come knocking at your door. According to a research, cherries especially tart cherries, naturally boost the levels of melatonin, and people with insomnia that drank grape juice experienced some improvement.

Rice-

white rice has a high glycaemic index, so eating it will significantly slash out the tine it takes you to fall asleep. A study shows that jasmine rice beings on shut eye faster, and people who ate this jasmine rice fell asleep faster than those that ate the other rice types.

It is important that we watch what we eat, because a lot of processes such as healing and development go on in the body while we are asleep that is why it is very important that we eat healthy foods that will help us sleep and maintain at least 7 hours of sleep at night so that we can be energised when we wake.

4 Amazing Benefits Of Sleep

Oluwatosin Faith Kolawole — Wed, 27 Apr 2016 03:11:26 +0000

Sleep is a state of mind that has to do with the relaxation of all voluntary actions in the body; inhibiting sensory activities and interactions to surroundings. This will cause most systems in the body to be in the building up state, and it is important that humans have long hours of sleep at nights for better health.

Sleep is most times cheated on, and many of us just pick and dump it whenever we like. There are several excuses why we cheat sleep, and a very common one is having to leave the house very early for work, staying late at work, and getting stuck in traffic. Often times, when we return back home, we try to fix up few things and at the end of the day, we are on the bed, trying to catch an hour sleep, or two.

There are more amazing benefits to sleep than just getting you relaxed after a long and tired day.

Below are some benefits you should know

1. Improve memory

Sleep strengthen memories or whatever you have learned while you were awake. If there is anything at all you are trying to learn or practice, it’d get to a certain point that you’d have to sleep to learn it better. While you sleep, the brain finds enough time to process and package all you have learned while you are awake, and this will enable you to commit more things to memory and learn new things with ease.

2. Better decision making

Decision making is a very important thing in this world. If you have a sound and healthy night sleep, you will wake to a bright and sound day. This will give you a sound mind; you will be able to think straight and take better decisions. You can find a solution to that problem if you sleep over it.

3. Build muscles easily

if you have always wanted to build muscles but haven’t found how to go about it yet, here is one thing you should do; sleep! Growth hormone is released in the body when we are deep in sleep, and this works on muscles and makes them stronger.

4. Boosts immune system

This is a very good way to boost your immune system. You are less prone to some infections if you sleep healthily. This is because the immune system becomes more active as a result of constant sleep, and this would make it easier for it to wade off foreign things that might come into the body.

Conclusion

Good night sleep is beneficial to you and your health. Above are 4 benefits that should be enough reasons you should sleep longer at night, and do so consistently.

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3 Drinks That Will make You Feel Sleepy

Joshua Smith — Tue, 02 Feb 2016 14:00:53 +0000

Sleep is one of the most important aspects of health and has been called the ‘third pillar’ of health (after exercise and good food), by some. Unfortunately, it is one of the most neglected and undervalued. Proper sleep could make you sharper at work or at school, and give you more energy to carry out your work and activities, during the day, with excitement and gusto.

Many people live very hectic lives and are always on the move, so they have precious little time to sleep. Some others suffer from a natural disorder called insomnia, that makes them not to sleep; but a majority of people do not get the recommended amount of sleep per day (7-8 hours), do so for avoidable reasons.

Now these are three drinks that if you consume, no matter where you are and what you are doing, will make you want to sleep, and hence get to enjoy the benefits of sleep.

1.Cherry Juice and Vanilla drink

This drink is made with the tart cherry which is full of melatonin, the hormone that regulates your sleep-wake cycles, and vanilla which has a soothing quality that helps to calm your nerves down.

2. Fresh Chamomile-Lavender tea

This drink is a very powerful sedative because it combines two of the most powerful natural relaxing herbs known: chamomile – which contains a chemical called apigenin, which mimicks the response of an anti-anxiety drug – and lavender – which has been proven to induce drowsiness, and was known for centuries to have a soothing scent.

3. Warm milk

This drink is made with warm milk of course, but you could add some honey, and a little sprinkling of nutmeg. Warm milk has been known for ages to induce sleep because it raises internal body temperature, and has a psychological sleep inducing effect.

Honey contains the amino acid L-tryptophan which is converted into serotonin in the body, and at night times, is converted into melatonin which as we have earlier seen, induces sleep.

Nutmeg also contains a lot of very powerful chemicals that it is possible to overdose on it and fall ill; but if this spice is taken in the correct amount (not more than a quarter teaspoon), it can act as a very powerful tranquilizer.

These drinks are easy and cheap to make, at home or anywhere else, and they are guaranteed to make you feel sleepy, so you are able to finally catch up on all that sleep that you have been missing.

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